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Training Log Archive: loefaas

In the 9 days ending Jul 31, 2010:

activity # timemileskm+m
  Orienteering5 3:57:41 28.85(8:14) 46.42(5:07) 159
  Running4 2:27:45 19.22(7:41) 30.93(4:47) 149
  Trail running4 1:42:38 6.93 11.15 138
  Total9 8:08:04 55.0 88.51 446

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Saturday Jul 31, 2010 #

2 PM

Running 46:35 intensity: (17 @1) + (16:02 @2) + (30:16 @3) 10.94 km (4:15 / km) +110m 4:03 / km
ahr:145 max:156 shoes: NB 758

Easy run, both physically and mentally empty.

Friday Jul 30, 2010 #

10 AM

Trail running warm up/down 21:07 intensity: (56 @1) + (18:04 @2) + (2:02 @3) + (5 @4) 3.21 km (6:35 / km) +29m 6:18 / km
ahr:132 max:159 shoes: VJ Ghostrator

Orienteering race 1:01:31 intensity: (15 @1) + (12 @2) + (32 @3) + (30:59 @4) + (29:33 @5) ***** 12.27 km (5:01 / km) +65m 4:53 / km
ahr:171 max:183 shoes: VJ Ghostrator

6th Overall in Oringen! Last stage today, chase-start. Went out as number 9, a little more than 10min behind the leader. Had not the best position with not so many runners close in front of me but instead almost ten people starting less than 2min behind me. Very good race from me, best race of the week, no mistakes at all. Caught up to Mattias K (started 1.20 before me) to the first control, we split up on the long leg to 3rd, from there I run alone without seeing anybody until the the third last control when I met clubmate Mattias M who had some big problems in the end.

Looking from the tracking from the race the big bunch behind is very close some parts of the course but never managed to close those last 30-40s, lucky enough for me.

Tracking from the last stage, very thrilling with the group chasing me and the people in front missing alot.
http://www.tulospalvelu.fi/gps/20100730O-Ringen5H/

To conclude this year's Oringen, it is by far the best oringen-week for me. Haven't missed more than maybe 5-7min in total during the week. So the good results is due to very solid running each day. Looking from the startlist the goal was to be in the top-10/15 something. So I am supersatisfied with the week, and beating some really good people.

1st stage: 13th, +7.59 (Early starttime, probably lost 3-4min on that)
2nd stage: 12th, +2.36 (Very difficult middle, good race)
3rd stage: 37th, +1.33 (Sprint, good stage to have a bad day on, didn't matter so much)
4th stage: 12th, +2.24
5th stage: 7th, +2.03 (Run alone, best times was in the group chasing me)

Overall: 6th, +12.23

Trail running warm up/down 3:54 intensity: (4 @1) + (3:50 @2) 0.55 km (7:06 / km) +1m 7:02 / km
ahr:127 max:135 shoes: VJ Ghostrator

Thursday Jul 29, 2010 #

11 AM

Trail running warm up/down 16:11 intensity: (9 @1) + (2:20 @2) + (13:32 @3) + (10 @4) 2.35 km (6:53 / km) +65m 6:03 / km
ahr:145 max:163 shoes: VJ Ghostrator

Orienteering race 46:14 intensity: (10 @1) + (15 @2) + (14 @3) + (4:00 @4) + (41:35 @5) ***** 9.8 km (4:43 / km) +89m 4:31 / km
ahr:175 max:181 shoes: VJ Ghostrator

4th stage of Oringen. The week continues as it started, a soild race without any bigger mistakes. Felt heavy in the legs today but pace seems to have been ok, and looking from the heart rate it more seems like a sprint run than a forest run. Had a small mistake in the beginning, ~40s and another at the second last control, almost 1min. Otherwise good. About 2:20 behind today, In the chase-start tomorrow I will start as number 9. Will be a fun race.

tracking from today:
http://www.tulospalvelu.fi/gps/20100729O-Ringen4H/
C • Nice! 3

Trail running warm up/down 11:40 intensity: (2:46 @1) + (8:18 @2) + (36 @3) 1.95 km (6:00 / km) +15m 5:46 / km
ahr:130 max:149 shoes: VJ Ghostrator

Tuesday Jul 27, 2010 #

11 AM

Running 25:08 [2] 5.23 km (4:49 / km) +31m 4:40 / km
shoes: NB 750

6 PM

Running warm up/down 19:30 intensity: (33 @1) + (14:03 @2) + (4:54 @3) 3.37 km (5:47 / km) +2m 5:46 / km
ahr:131 max:161 shoes: NB 750

Orienteering race 15:39 intensity: (10 @1) + (9 @2) + (10 @3) + (50 @4) + (14:20 @5) ***** 4.36 km (3:35 / km) +5m 3:34 / km
ahr:177 max:183 shoes: NB RX505 (spikeless)

Stage 3 of Oringen. Sprint in central Örebro, worse stage so far. Nice park with some tricky areas. Had a good start and was well in contact with the best under the first half. Than some mistakes came, one big ~35s + some smaller, in total about 55s of mistakes. 1.5min behind Hertner.

tracking:
https://www.tulospalvelu.fi/gps/private/20100727O-...

Running warm up/down 21:14 intensity: (1:41 @1) + (19:33 @2) 3.85 km (5:31 / km) +2m 5:30 / km
ahr:126 max:140 shoes: NB 750

Monday Jul 26, 2010 #

Orienteering race 38:33 [5] ***** 6.0 km (6:26 / km)
shoes: VJ Ghostrator

2nd stage of Oringen. Another solid race, two 30s mistakes and some 5-10s mistakes, but very difficult terrain so it was a really good race for me. 12th place and about 2.5min behind the winner Valentin N, but beat good names as Hubmann and Hertner with about 3mins so that was nice. Climb one place in the overall. Perfect start of the week for me.

Tracking for the race:
https://www.tulospalvelu.fi/gps/private/20100726O-...

Trail running warm up/down 35:00 [2] +5m
shoes: VJ Ghostrator

Sunday Jul 25, 2010 #

Orienteering race 1:15:44 [5] ***** 14.0 km (5:25 / km)
shoes: VJ Ghostrator

First stage of Oringen. Solid race with only two minor mistakes. Started early so had quite some disadvantages to the late starters in runability. Good start of the week at least, 13rd, about 8min behind Peter Ö.
9 AM

Trail running warm up/down 14:46 [2] 3.1 km (4:46 / km) +23m 4:36 / km
shoes: VJ Ghostrator

Saturday Jul 24, 2010 #

Event: O-Ringen Örebro 2010
 
7 PM

Running 35:18 [2] 7.54 km (4:41 / km) +4m 4:40 / km
shoes: Saucony Type A

Easy run from the apartment to the c-ort for oringen. Tomorrow the competitions start. It will be fun!

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